Now my “baby” is a nursing toddler. I still feel very new at this running thing, but 3-4 times a week, you can find me plodding along at my turtle’s pace, trying to fit in a couple of miles before the kids wake up in the morning.

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If you’re interested in becoming a runner, you might think you need to wait until the baby is no longer breastfeeding, but that simply isn’t true. With a little bit of planning, you can totally make it work.

Hydrate, Hydrate again, and Hydrate Some More

Every breastfeeding mom knows that water is her friend, but this is especially true for the breastfeeding runner. Lately I take a large, reusable Tervis water bottle with me everywhere I go so that I can drink water without even thinking about it.

Empty Out First

Always nurse the baby or pump before running. Then there’s no need to worry about a hungry baby while running and you won’t be as “full.” Trust me, you’ll be a lot more comfortable while running!

A Good Sports Bra is a Must

This should go without saying, but you’ve got to take care of those mammary glands! I’ve heard of moms who wear a nursing bra plus a good sports bra on top of it for extra support. I really didn’t want to do this because I knew there would be times I would need to nurse my baby immediately prior to or after running, so I found an amazing sports bra that works for nursing too. I love the Fiona bra by Moving Comfort.

It is perfect for high impact sports like running and it’s especially rated well by those with larger cup sizes. It is not designed for breastfeeding, but it has a very unique way of adjusting the straps that actually works beautifully for nursing. The straps have Velcro that loop through the top of the bra for adjusting. By simply pulling the strap out completely, you can easily nurse your baby. I have nursed a baby prior to running my 5K races, and this bra is perfect for it. Even now, if I make it home from a run just prior to bedtime, then I might need to nurse my toddler as soon as I walk in the door so that I can put him to bed. The Fiona enables me to do this.

I’ve also heard wonderful things about the Moving Comfort Juno, but I haven’t tried it yet. I love my Fiona too much to try anything else, but it’s worth mentioning because I have heard it’s even more supportive than the Fiona.

I want to mention that I actually dealt with something called costochondritis, chest wall pain, as a result of not having adequate support while running. I had to stop running for a week or two and switch to the Fiona to correct the issue.

Modesty

And now there might be a white elephant in the room. If you’ve ever worn a sports bra regularly, you might know that certain things are more visible than you’d like them to be. This is especially true for a nursing mom, and if you’re actually going to run any races, then you might be concerned about actually being seen in your running gear. There are actually a lot of products that can help with this issue, but if you want something that is reusable and will not bother you while running, then check this out. It’s what I use and I don’t even notice it.

The Lactic Acid Question

I’ve always heard that exercising can cause a buildup of lactic acid in your breast milk, which would then make your milk taste funny and baby would be less likely to eat it. But you know what? Now I’m reading that it might not be true. And if so, it would only happen for those who are exercising at 100% intensity, which is probably not going to happen with a newer runner. But even so, it’s completely worth it to give running a try. Most likely, your baby will not be bothered by it at all. For more information, I highly recommend this article on KellyMom that examines exercise and breastfeeding issues.

Milk Supply: Prioritize Your Baby

Remember, he won’t get another first year of life. This is the only time he’ll be breastfeeding and it’s the best start that you can give him, so make your nursing baby your #1 priority. If you feel you don’t have an adequate supply, then slack off on running or wait until later.

However, I’ve honestly never had milk supply issues–I’ve only had perceived supply issues. With my first baby, I was often concerned that I lacked a good supply simply because I was no longer engorged all the time like I was in the beginning. I find that new nursing moms often feel that they have a milk supply issue, when in fact they have more than enough and baby is gaining weight just fine. So before you stop running completely, really analyze whether or not you truly have a supply issue.

But with that said, your baby really is your main priority and if he is not gaining weight well, then your fitness routine will need to go on hold. Since I was a new runner, I was not running fast enough, hard enough, or long enough for my milk supply to suffer.

Prioritize mommy

Good hydration, nutrition, and sleep are really important here. If you take vitamins and supplements, now is not the time to slack off on them. If your baby is waking up 4 times a night, you might want to wait a little bit longer before starting an early morning running program. When I started running, my little one was 5 months old and still waking up frequently. Early morning runs would not have worked, so we simply ran in the evening. With three kids. In jogging strollers. It was a hassle and it completely changed our evenings at home for a while, but it was worth it for my husband and I to become runners and establish the habit. Now we run in the mornings.

I try to remember that one of the main reasons I’m exercising is not out of a sense of selfishness. I’m not trying to push aside my family’s needs. I like to keep in mind that my family needs a healthy and happy mom. The more I exercise, the more success I have with losing weight, which affects my energy and overall health. And when I exercise regularly, I’m better equipped to care for them and meet their needs. I’m also healthier emotionally. And my children will learn to take better care of their bodies as they watch their mommy doing the same. It’s hard to make time for it, but it really is a win-win situation in the long term.

Have you ever been a breastfeeding runner? What would you add to this list?

Reader Interactions

Comments

Hello my name is Savannah! I have been following your blog for several months now and you are by far my favorite blogger. I love your take on God spouse and kids. I also love how you breast feed past 1 year! I am a mother of three and I absolutely love breast feeding! I admire your commitment to blogging. It takes courage and I know it has to be challenging! I love your transperancy about everything. I know your blogging has encouraged and touched many moms out there! You and your family will continue to be truly blessed! I pray for the courage to impact others the way you have!

I only run on Sunday mornings when my husband can stay home with the kids, so I can’t offer any advice here. I will say that you’re 100% on target about being more comfortable exercising after nursing the baby. Even with a tight sports bra, the ladies just aren’t as comfy when I workout full. I’m totally checking out your bra recommendation. I’ve never found a sports bra I love, but maybe this is it!Jelli recently posted…Start Seedlings in Eggshell Planters

Love all your tips! I really need to make myself start my slow version of running again. . . I was doing good in the fall but slacked off. I did like you said and nursed before I ran and I didn’t have discomfort. My 10 month old still isn’t sleeping through the night so I prefer evening runs over getting up earlier than I do. Hopefully one day soon he’ll sleep good stretches for me. 🙂Deanna recently posted…Indian Pea Pilaf (peas pilau)

This is great! I’ve started exercising again since baby number five (so jogging, long walks, etc) and already I’ve noticed I need to drink more…also need a better undergarment too 🙂
Thanks for the inspiring post!Rach D recently posted…Extra-curricular Activities In Homeschool

I have been looking for a good sports bra forEVER!! I’ve always had to double up and yes it’s a pain when baby wants to nurse right when you get home. I definitely checking these out.
Before I got pregnant with my twins I had started running and was really enjoying it. My goal was to run a 5K. Then I got pregnant, found out it was twins, and the running stopped. And after yet another baby, I haven’t been able to get back into it. Well, that baby in now 15 months old and I’m so ready to get healthy and back in shape. I’m going to give the Couch to 5K a try. I’ve already downloaded the app on my phone. I’m planning to start Tuesday! Say a prayer for me!Sarah Avila recently posted…Moms of Many – I Want You!